Fuel Your Body- A Guide to Healthy Oils & Fats
To burn unwanted fat, you need to eat more healthy fats! Healthy fats play a key role in your body, but they’re most effective when you consume a balance of all three types daily: monounsaturated, polyunsaturated, and saturated fats.
The exact grams of fat you need depend on your individual goals.
To help you differentiate between the types of fats, here’s a quick reference guide. Screenshot these for easy access!
Monounsaturated Fats
Almonds
Avocado
Beef
Cashews
Cheese
Dark Chocolate
Duck
Halibut
Hazelnuts
Macadamia Nuts
Mackerel
Olive Oil
Olives
Pickled Herring
Pine Nuts
Sablefish
Sesame & Canola Oil
Sunflower Oil
Polyunsaturated Fats
Chia Seeds
Eggs
Flax Seeds
Olive Oil
Olives
Pumpkin Seeds (also high in monounsaturated fats)
Quinoa
Safflower Oil
Salmon
Tofu/Soybeans
Walnuts
Saturated Fats
Butter
Cheese
Dairy products (milk, yogurt with 1% fat or more)
Egg Yolks
Fatty Beef
Lamb
Lard & Cream
Pork
Poultry (with skin)
What About Trans Fats?
Trans fats are found in fries, fast and frozen foods, doughnuts, cookies, crackers, muffins, pies, cakes, and other processed items. These fats are made with shortening or partially hydrogenated oils and aren’t part of the healthy fats list!
Unhealthy Oils to Limit
The following oils are highly refined and high in polyunsaturated fatty acids (PUFAs), which can become unstable during processing and potentially lead to inflammation over time:
Canola Oil
Corn Oil
Cottonseed Oil
Grapeseed Oil
Rice Bran Oil
Safflower Oil
Soy Oil
Sunflower Oil
Vegetable Oil
Avocado Oil- Monounsaturated Fat
Avocado oil is my favorite!
Mild flavor: Perfect for salad dressings and baking.
High smoking point: Great for sautéing, pan-frying, and roasting veggies.
Nutritional benefits:
Rich in Vitamin E
One of the highest monounsaturated fat contents available.
Versatile use: A fantastic alternative to extra virgin olive oil for high-heat cooking.
Butter- Saturated Fat
Unprocessed butter can be a nutritious option. For the healthiest choice, go for pure butterfat or ghee, especially from grass-fed cows for extra Vitamin K2 and healthy fatty acids.
Nutritional benefits:
Packed with Vitamins A, E, and K2
Rich in inflammation-fighting fatty acids
Coconut Oil - Saturated Fat
Coconut oil is high in saturated fat, but it offers powerful health benefits when consumed in proper ratios.
High smoking point: Ideal for sautéing, pan-frying, and roasting veggies.
Nutritional benefits:
Improves cholesterol
Kills harmful bacteria
Boosts metabolism
My favorite way to enjoy coconut oil? Drizzling it over air-popped popcorn. Get the recipe for our favorite movie night popcorn here.
Olive Oil- Monounsaturated & Polyunsaturated Fat
Olive oil is a great source of healthy fat—but for maximum benefits, always choose “extra virgin.”
Why extra virgin?
Unrefined and nutrient-rich
Offers maximum health benefits
Best uses:
As a drizzle or in dressings
Great for low-temperature recipes
Drizzle it over a sprouted wheat bagel! Get the recipe here.Caution: Olive oil has a low burning point and can become harmful when overheated.
Pro Tip: On cardio days, eat healthy fat oils! They help repair muscle damage and replenish energy stores.
Homemade dressings are a game-changer! If you haven’t tried one yet, you’re missing out. Check out my favorite classic dressing recipes made with healthy fat oils here.
Did you enjoy these recipes? You’ll find even more nutritious inspiration in our book, Joy of Kitchens! It’s packed with delicious and healthy recipes! Grab your copy today to keep this recipe and more at your fingertips! Available here or at The Fox Shop & Market in Holladay, Utah. I can’t wait to support you on your journey to enjoy a balanced bite of life! From nutritious tips to delicious recipes, I am constantly sharing content to help you fuel your body and live your best life.
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